W.O.D.: D Long Intervals

Day 2 Week 7
Friday, February 24, 2012 • EnduranceD L-INT, CFG Open, ME

STRENGTH:

ME: Push Press

Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

CrossFit Games Open 12.1

As many reps as possible in 7:00 of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Post total reps to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4 x (2 x 100m, 1st @ 90%, 2nd @ 100%), all on 2:00 or less

Bike (THU): 4-6 x 2M TT, spin/rest 4:00

Run (THU): 3 x 1M, rest 3:00, deviate no more than +/- 5-10 seconds

C2 Row (THU): 3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 3 x 400m on 7:00 or less

Bike (Sun or TT): 5 x 5:00, spin/rest 3:00-4:00, maintain highest distance possible across all sets

Run (FRI): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances/times to comments.


San Jose State Women's Swim Team with Brian MacKenzie


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (32)

Kaitlin
on Thursday, February 23, 2012 at 06:13 pm
CrossFit Games Breakdown 12.1
CrossFit Games Breakdown 12.1 w/ Carl Paoli http://tinyurl.com/7ea4swt
ryan trent
on Friday, February 24, 2012 at 01:04 am
cross fit open wod 12.1
Did the open work out at my local box(balistix fitness). Did ok, got 86 reps.

Will do my 3 x 2km row on the water this afternoon.
DRod
on Friday, February 24, 2012 at 03:36 am
WOD + first Muscle-Up!
ME: 2x 135, 155, 165, 175, 185

S&C: Rx'd 80 burpees...not fun at all! But, was good to see that my form did not get sloppy.

On to the good news...so, after several minutes of laying on the mat huffing and puffing, I decide to do some muscle-up skill work. I've been doing skill work on these for the last few weeks and today I was finally able to get my first muscle-up. I think the difference maker was the false grip. Up until a few days ago I had no clue what a false grip was (thankful for the CF Journal). After some practice with the grip, the muscle up shortly followed. Next task is to string them together non stop.
StacyF
on Friday, February 24, 2012 at 05:13 am
3S Run
Once in a while, a little slice of magic happens on the treadmill alone in the garage. I finally sustained the 7:00 min mile pace for all intervals that my head thought impossible.
Running is my weakest of the three sports, but I am starting to find that it has nothing to do with my form, technique or fitness and everything to do with the muscle between my ears. Thank god for a USAT coach that is also a golf coach/pro and CFE for teaching me to "hold on when there is nothing left" (If by Rudyard Kipling).

BTW - I am so much not looking forward to today's WOD, but it will be hard to have an excuse with Daniel Lawson, Burpees for Boobs, standing in front of me telling me to hit the floor. (We have been there for each other since the beginning of bad ideas).
Daniel Smith
on Friday, February 24, 2012 at 05:31 am
Some one help! (encouragement)
So this 3x400 meters was a killer only completed 2 of the 3 and was no way near the 7 minute mark! First 400 was 8:50 and 2nd was 9:15. But I don't get it!! There has been no progression what so ever in my swim and I feel that I have great form, I am strong enough I just don't understand why I am not getting any faster and why I can't swim as long ad I used to!! Really frustrating and how can I reach my goals when I can't swim!! Maybe some one out there understand me and can shine some light on this.
Kaitlin
on Friday, February 24, 2012 at 06:22 am
RE: Someone Help
Daniel-- Is swimming a newer sport for you? You may have good form, but what is happening under water? You may be pulling too deep you want to be moving the water you are in. It could be an efficiency issue. Sounds like you are fighting the water. Are you relaxed in the water or tight? This could be where the difference is. If you are tight that is why swimming is so expensive energy wise. Are you exhaling under water? Scale the distance to 200 next time or even 150s.
CaseyS
on Friday, February 24, 2012 at 06:28 am
congrats DRod
Nice work, D Rod. I too have been working on the muscle up for a few weeks. I'm working on the grip but haven't gotten one yet. I feel like I am close enough to taste it. I am so stoked you got one and I hope to Gawd I get mine soon.

Shot for 105 on the WOD (15 a minute, how hard could that be, right?). Yeah. Ended up at 97. 105 next time. Have a great weekend everybody.
John S
on Friday, February 24, 2012 at 06:31 am
Daniel S.
Scale back to what ever distance you can do under the 7 min with a small rest before you have to do the next set. I'm a slow swimmer, so my goal is 3 X 300 m with about a 1 min+ for recovery before I do the next set. I've digressed on every aspect of all 3 events, but I feel stronger, so it's just a matter of time before it all starts going up/faster or it kills me trying! :-) Just hang on a little while longer as they say it takes about 3 or so months before the avg. person starts seeing improvements. Some are faster, some are slower, just give it a chance.
Jason Hughes
on Friday, February 24, 2012 at 06:33 am
Re: Daniel Smith
Ok, let me chime in from a fellow "controlled drowning victim" or not so good swimmer.
Although awesome, I think the CFE programming for swimming is geared towards the elite swimmer not the average joe or sub average joe. Now that being said, I am not bad mouthing it all but we as the average swimmer need to realize that. So what do we do???
First you need to scale the distance, not the time! 400m on 7:00 alone is :52/50m pace. Realizing that you should be getting at least :60 rest between that is going to drop your pace to :45/50m....That is my 50 sprint pace, not 400! So you need to look at what your currently doing and scale from there. Currently your swimming about 1:06-1:10/50m. Putting your "on the 7:00" at around 250-300 meters MAX! 300 meters is going to put you at 6:36. Probably needing more than 14 seconds to recover you should hang out around 250m.
Secondly, you need to CLOSELY track your progress in the pool. By using your sprint times and interval times you WILL see improvement but it will be slow. Seconds come off slowly.
The last thing, and the most important, is realize that if you want to get faster you will need to do so by improving your efficiency, not your intervals. Go to a masters class, hire a coach, go to a Total Immersion clinic (expensive but awesome!)
All of these things will make you a better swimmer but be patient and be diligent.
Hope this helps!
John S
on Friday, February 24, 2012 at 06:35 am
Daniel S.
Scale back to what ever distance you can do under the 7 min with a small rest before you have to do the next set. I'm a slow swimmer, so my goal is 3 X 300 m with about a 1 min+ for recovery before I do the next set. I've digressed on every aspect of all 3 events, but I feel stronger, so it's just a matter of time before it all starts going up/faster or it kills me trying! :-) Just hang on a little while longer as they say it takes about 3 or so months before the avg. person starts seeing improvements. Some are faster, some are slower, just give it a chance.
chughes
on Friday, February 24, 2012 at 06:44 am
Only did 66 Burpees in the 7 min. Little disappointed with that but I give myself some slack cuz I decided to do it while in my fatigues and combat boots lol
Jon
on Friday, February 24, 2012 at 06:47 am
Real burner!!!!
ME Push Press 185#

105 Burpees!!!

For the run isn't it the same as yesterday?
Jon
on Friday, February 24, 2012 at 06:50 am
Real burner!!!!
ME Push Press 185#

105 Burpees!!!

For the run isn't it the same as yesterday?
Kaitlin
on Friday, February 24, 2012 at 07:32 am
RE: Real burner
Jon--
Single sport did the run yesterday 3S will do the run today. 3S had a rest day for the endurance wod yesterday.
StacyF
on Friday, February 24, 2012 at 08:05 am
Daniel
Oooh, a swimming question. I can answer this.
Yes, scale back. Being a former competitive swimmer, I am worried I might have to scale it or not have much rest at all.

Secondly, after the front pull of your stroke, you need to bend your elbow as your arm moves under you (see Total Immersion videos on Youtube.com). If you are digging the entire time where your arm catches and pulls under you with very little or no bend in the elbow, you are going to get worn out fast and get "swimmer's shoulder" from the constant hard pull. You want to turn your arms over faster in the water put focus on the catch in the front and pull to break. Elbow should come out of the water first, then stretch out for as much as possible for the catch and pull in front. Most the time, I see people not breaking the elbow under their body after the catch and pull. Once this detail is corrected, speed picks up fast.
In triathlon swimming (washing machine), you will want to do drills, at short distances, that focus on having a strong full back pull. There are times that you cannot pull well on the catch of the stroke because there are 1000 people swimming every direction possible around you. You will have to rely on pulling under your body at that point till the masses thin down into pace groups, and you can slide back into your front catch and pull more efficient method. So don't abandon pulling on the back.

Also relax in the water. Remember that it takes twice as long to exhale as it does to inhale, so you don't need to breath every stroke or every other stroke.

There are a ton of videos online, and Total Immersion is an absolutely awesome resource. I cannot say enough good things about it.
I hope this helps. Go be a shark; not a jelly fish!
Kaitlin
on Friday, February 24, 2012 at 09:59 am
Jason--
The swim intervals are based on average times. Holding a 1:30 per 100 is an average time. A 400 at that pace would give you 1:00 rest. Video taping helps many masters teams have access to under water video so you can see exactly what is going on. Taping above water only will still allow you to see what you are doing out of the water which will help check hand entry placements and the recovery portion which sets where the next stroke begins. It's the tunnel concept that Kelly Starrett talks about with running. Same concept applies and he does talk about it with swimming.
Enoch Pitzer
on Friday, February 24, 2012 at 01:23 pm
@ StacyF-Jake Paleo
Where are you getting your paleo meal ideas from? Cook book, web-sites? Thanks for the help on this.
StacyF
on Friday, February 24, 2012 at 02:32 pm
Re: Enoch
www.thefoodee.com
I am just a tiny bit on the OCD edge (big surprise), so I eat the exact same thing every dang day. Every so often, I will change it up with a new recipe from this site - especially when foods go out of season - like spaghetti squash right about now. Other people I help with their diet that appear to value food for taste not just nutritional value, really like this site and the recipes.

This is so sad, but last time I bought a bag of grain free raw kibble dog food for my dogs, I flipped it over to check the nutritional value and seriously thought for a split second "I could totally eat this with a little bit of gravy and have the right balance of protien/fat/carb." I am not one to point you to which out of the thousand recipes are the best, so experiment and have fun with it.
Will OC
on Friday, February 24, 2012 at 02:45 pm
Open WOD 12.1
108 Burpees
MRoy
on Friday, February 24, 2012 at 02:47 pm
Re: Somone Help - D. Smith
Slow drills make fast swimmers. Make sure that you are doing some quality drill work in the pool. Choose a different phase of your swim technique to focus on for 4 workouts before moving to another phase. For instance, if you need to work on your catch then work on a phase of it for 4 consecutive workouts. Otherwise you'll find yourself trying to focus on too much at once and never get better at any of it. The 4 consecutive practices will stimulate muscle and mind memory.

As others have suggested you can check out YouTube for great swimming drills - just be sure that you are watching videos of people who know what they are talking about. The public library has also been a great resource for me.

I've seen some mention about Total Immersion. It's a great concept but it doesn't sound like you really need TI - not unless you have bad body position. I say that because TI doesn't teach propulsion rather it focuses on body balance and relaxation; geared more towards the beginning swimmer getting comfortable in the water. From your post it appears that you are wanting more speed in the water so I would suggest focusing on your hip rotation and catch. Get the timing between these two elements of swimming down and you'll go faster. TI might still be a good asset for you if you're unsure about your positioning.

Just remember that your drills should be slow and "perfect". The slow, steady, deliberate drills will translate into faster swimming.

Just my $.02. I wish you well in your journey!
O.T. Ingram
on Friday, February 24, 2012 at 03:09 pm
Strength and S/C
Strength: 135x2 155x2 175 not quite but 170x1

S/C as RX'd 90 used pull-up bar 6inches above finger tips. Started jumping pretty high so lost some efficiency. video recorded to see my form.
Katie Haase
on Friday, February 24, 2012 at 03:19 pm
Running.
My timing was a little ridiculous I ran my 3 miles at 12:30 each. But, I DID THEM. (:

ENOCH PITZER (as well as anyone else interested) Pinterest.com is loaded with paleo recipes. If you go there and type in paleo in the search box you will find so much or if you are looking for something in particular i.e. paleo whipcream or paleo chips just type it in, they seriously have recipes for everything! Love.
Brad Williams
on Friday, February 24, 2012 at 04:10 pm
2/24/12 WOD
Interval run on the treadmill this morning. 5 min- .78 miles.
6 min.- .86 miles. 7 min.- 1.02 miles. No S&C today woke up at 1 this morning and didn't fall back asleep till 15 minutes before I had to get up. Felt really tired after school so I took a nap instead. Will hit the S&C tomorrow after swim
Kieran
on Friday, February 24, 2012 at 04:12 pm
open 12.1
104 burpees
1 short of my goal
The run will have to wait until morning.
sel marie
on Friday, February 24, 2012 at 04:36 pm
wod
83 burpees @7min

My training partner did 116.

Crossfit certified trainers monitored for form.
O.T. Ingram
on Friday, February 24, 2012 at 05:14 pm
Strength and S/C
Strength: 135x2 155x2 175 not quite but 170x1

S/C as RX'd 90 used pull-up bar 6inches above finger tips. Started jumping pretty high so lost some efficiency. video recorded to see my form.
Jake Fisher
on Friday, February 24, 2012 at 07:27 pm
Daily Results
Open WOD 12.1 = 103 Burpees! w/ a video submission that's uploading now.

My judge miscounted at 102; I recounted twice w/ a counter. 103. He also no rep'd me twice on a touch which I had to repeat 3x, the person recording saw the touch -- you can see it in the video -- The only time I get really flustered, LOL!

30-40 mins to recover, as I helped coach a couple group WODs (lots of snatches today)...

Push Press (ME) - 160# (+5# PR)
95(4)-115(2)-135-150-155-160
-This was prob a more legitimate PR than my last; had a coach watching this time. Last time I noted that slightly bent one knee, so there's that.

Woke-up this morning to a negative windchill outside; decided to pass on the lactacte run. I'll try to make it up tomorrow... But definitely hitting the pool after I judge all the repeat offenders of Open WOD 12.1
Bryan
on Friday, February 24, 2012 at 08:01 pm
WOD Results
Ran 3/4 miles versus 1 miles with 3:00 rest between: 4:23, 4: 23, 4: 21. Each run felt great.

ME: Push press 95x2, 135x2, 175x2, 195 (did not get full extension), 195 (did not get full extension), 190x1. Previous 2RM was 190 so a little frustrated. I only rested 30 minutes between run and this effort so it may have impacted.

S&C: 87 burpees. Felt worn out at round 50 due to the run and push press with little break.
Jake Fisher
on Friday, February 24, 2012 at 09:30 pm
102 BURPEES -- Oops!
I miscounted. I was delusional.

I watched the video several more times in triple speed, making it easier to count. All several times were 102. So 102 it is; same as our one and only, PJ Newton! Nice job, brother!

Sorry judge!
Kent Palmer
on Saturday, February 25, 2012 at 04:46 am
S/C, 3S run
I'll represent the slow, weak, novices here... week one with CFE. One-time LSD endurance athlete, gained lots of weight and lost lots of speed and endurance, hoping to get a bit back.

61 burpees

.67 mi, .78 mi, .89 mi

better next time...
StacyF
on Saturday, February 25, 2012 at 05:43 am
WOD
Burpees rip my shoulders apart, and I have first race of the season for my cycling team coming up. I have to be able to get aero comfortably. Sorry. I have to prioritize.
Even Daniel understood as he stood in front of me with his poor shoulders wrapped in Rocktape.
Ran a mile
3 X 1:00 double unders
4 rounds of 10 bench 75# and run 400
Licia
on Sunday, February 26, 2012 at 12:52 am
12.1 & Paleo Cook Book!
89 burpees, I re-do today!

ENOCH PITZER - 'Make it Paleo' (by Bill Staley & Hayley Mason), it's the best book I've found to date, tons of easy, everyday paleo recipes!
Comments are closed for this post.